-As long as you're hanging on the bar, keep going. Once you come off the bar, you're done
-chin must go above the bar
-no kipping

Three rounds of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch

140 min
Warm up for 20 min + 10 m HSW

1.Gymnastics
A. MU practice for 65 min
- RS 4 x 8
- TWB 3 x 3
- HTR 4 x 1
- MU 8 x 1
- MU + HTR 3 x 1+1
- Total of 11 MU

2.Strength
A. Back squat
- 5 x 5 w/ 1 s. pause at bottom

B. Accessory
A. 3 sets:
- Staggered stance RDL 8/side 40 45 45 kg
- Reverse hyper 15 x 30 kg

For time:
Row 500 meters
50 GHD Sit-ups
Row 1,000 meters
30 GHD Sit-ups
Row 2,000 meters
20 GHD Sit-ups

4-5 sets for quality

50'/arm Single arm KB Front rack carry. At 0, 25 and 50 feet do 5 Single arm KB thrusters. You choose the weight. 100' Hand over hand rope sled pull + Sprint back to the start

Rest/walk 2:00

Complete exercises EMOM for 14 Mins

Burpees- 3reps
2 Pistols Each Side
V-Ups- 5reps

Continued with the weekly challenge, 50/20/20, 40/18/18, 30/16/16, 20/14/14, 10/12/12. Today finished the diamonds and have got 10/12/12 of the chest- slappers to do. Another tough sickening morning in The Den.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

3 rounds of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups